Have you noticed a difference in power when you ride indoors as opposed to outdoors? You may feel that the same intensity of effort is harder on an indoor trainer. You’re not the only one. Here’s where cycling dynamics comes into play. Some cyclists are not able to produce as much power inside the gym as they can on the road. It is important that you take a step away from the trainer and evaluate why you are producing less power inside.
Understanding your why will help you identify and address specific areas of weakness that you may have.
Why can I produce higher power outdoors?
This question may not have a black-and-white answer, since it will vary for each rider. Some riders may notice a difference in the power output between indoor and outdoor, while others may not.
When you ride your bike outside, it can move around freely. What is the worst time for this? Sprints at full speed! When you feel the bike move back and forth under you, you are not just using your legs but also your upper body. Many people assume that the added power that comes from sprinting outdoors is due to your upper body pulling on the bars. However, this is not the case.
Gravity
Gravity is your friend in a sprint, but not when you’re climbing steep hills. Imagine that when you are in full attack mode, your entire body weight is added to the pedals instead of being supported normally by the saddle. The gravity normally applied to your saddle will now be applied to your pedals when you stand. To maximize this advantage, your center of mass should be above the pedal that you are pressing down. It is beneficial to move the bike in a back-and-forth motion when you are attacking.
Proper Alignment
When you are out of the saddle, it is important to align your knees, hips and feet. We can use dynamic movement to achieve proper alignment when we rock the bicycle back and forth. You can stand on the trainer to use gravity but the bike will not move under you.
Body Positioning
Most cyclists begin to notice greater power differences when the intensity of intervals decreases, and they transition from out-of-the saddle to seat efforts. Those with the biggest differences are usually visible when they ride outside. Individuals who fall into the “weave-or-bob” category (those that rock their bodies back and forth during each pedal stroke) will likely see the greatest power difference when riding indoors. Most people in these categories suffer from some type of hip instability. Instability can be caused by hip mobility/flexibility issues and weak glute muscles. If someone has one issue, they will usually have the other.
The riders can achieve proper alignment of their joints by using this type of body position when seated. The power that you put into your pedals is transferred to your hip if you have an unsteady hip. This can cause your pelvis to be out of alignment. Most people who bob and weave are aligning their pelvis’ rocking with their bike’s rocking.
When you combine weak hips and a weak core then the bike will move more to maximize gravity. What does all this mean for indoor riding? If you can’t move your bike as you would outside, you won’t be able to generate the same power.
Air Movement
Indoor riding can be difficult because you don’t get to feel the wind blowing through your hair. The airflow is not enough to cool you off, so you generate more heat. It is well known that heat and dehydration can cause a decline in performance, particularly during long durations. How can you combat this? Bring on the fans!
Mental
There is no doubt that motivation outside can boost your performance more than indoor training alone. A lack of motivation can affect your performance, as you might not be able squeeze out every last watt like you would normally do outdoors. Smart trainers allow riders to see other riders virtually on screen to boost motivation and find extra watts for group riding. Indoor riding, even if it is not connected to these programs can help build mental strength to get you closer to your goal when things are tough.
What if the power you use outdoors is different from that used indoors?
Do not be afraid. First, you should try to determine why your power is different. Do you have hip mobility issues? Would you like to improve your core strength and stability? Are you feeling the heat?
You can either increase your core strength or increase your mobility to see improvement indoors.
If there is a significant power difference between your indoor and outdoor FTP, you should address it. Your workouts can be tailored to your needs based on your FTP. If you (or your coach) use accumulated fatigue to track fitness/progress then using an FTP that is too high or low will change the accumulated fatigue score for each workout.
You can adjust your workouts indoors or outdoors by being aware of RPE (relative felt exertion).
